A Journey into Thought & Spirit

Looking for something other than protein to aide with delayed onset muscle soreness? Believe it or not, various plant-based foods help with muscle recovery. Many natural foods have anti-inflammatory properties that relieves muscle soreness after strenuous exercise.

Curious to know which foods are the best? Keep reading to discover the profound research that proves plants have power.

Ginger
This powerful root contains anti-inflammatory properties similar to nonsteriodal anti-inflammatory drugs. In 2010 the Journal of Pain published the Ginger (Zingiber officinale) Reduces Muscle Pain Caused by Eccentric Exercise study noted that daily doses of ginger are effective for relieving muscle pain post exercise. Ginger contains a compound called gingerols, which are powerful anti-inflammatory properties and known to reduce swelling and pain and increase mobility.

Cinnamon is a powerful spice that has been proven to reduce blood sugar levels, alleviate arthritic symptoms and improves insulin sensitivity.

Watermelon
That favorite summertime fruit contains L-citrulline, an amino acid known to reduce muscle soreness. In 2013, the Watermelon Juice: A Potential Functional Drink for Sore Muscle Relief in Athletes research study tested and concluded, "In the in vivo experiment (maximum effort test in a cycloergometer), seven athletes were supplied with 500 mL of natural watermelon juice (1.17 g of L-citrulline), enriched watermelon juice (4.83 g of L-citrulline plus 1.17 g from watermelon) and placebo. Both watermelon juices helped to reduce the recovery heart rate and the muscle soreness after 24 hours."

Beets
These root vegetables are known to increase athletic performance, but what about muscle recovery?
According to the 2017 "Beetroot juice is more beneficial than sodium nitrate for attenuating muscle pain after strenuous eccentric-bias exercise" study compared the effects of, "beetroot juice (BTJ) and a nitrate only drink (sodium nitrate; SN) on indices of exercise-induced muscle damage (EIMD)." The study concluded, "These data suggest that BTJ supplementation is more effective than SN for attenuating muscle pain associated with EIMD, and that any analgesic effects are likely due to phytonutrients in BTJ other than nitrate, or interactions between them."

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Elizabeth Rae Kovar M.A. is Author of her memoir, Finding Om and is a Fitness Trainer, Yogi, Reiki Master, Presenter and Lover of Life. To view her portfolio please visit www.elizabethkovar.comFollow her travels at: lemontreetravel.com